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  6. Béchamel sauce vs. Wheat Bread

Béchamel sauce vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between béchamel sauce and wheat Bread

  • Béchamel sauce has more vitamin B12; however, wheat Bread is richer in manganese, selenium, iron, vitamin B3, vitamin B1, copper, folate, fiber, and vitamin B2.
  • Wheat Bread covers your daily manganese needs 59% more than béchamel sauce.

Specific food types used in this comparison are Sauce, homemade, white, thin and Bread, wheat, toasted.

Infographic

Béchamel sauce vs Wheat Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -45.4%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +31%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +1847.6%
Contains more CopperCopper +1423.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +86.1%
Contains more ManganeseManganese +5637.5%
Contains more SeleniumSelenium +912.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +698.2%
Contains more Vitamin B2Vitamin B2 +107.6%
Contains more Vitamin B3Vitamin B3 +2294.6%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin B6Vitamin B6 +273.2%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +855.6%
Contains more CholineCholine +56.7%

All nutrients comparison - raw data values

Nutrient Béchamel sauce Wheat Bread DV% diff.
Manganese 0.024mg 1.377mg 59%
Selenium 3.3µg 33.4µg 55%
Iron 0.21mg 4.09mg 49%
Vitamin B3 0.261mg 6.25mg 37%
Vitamin B1 0.055mg 0.439mg 32%
Copper 0.013mg 0.198mg 21%
Folate 9µg 86µg 19%
Protein 3.77g 12.96g 18%
Fiber 0.1g 4.7g 18%
Carbs 7.4g 55.77g 16%
Vitamin B2 0.184mg 0.382mg 15%
Vitamin B12 0.3µg 0µg 13%
Sodium 328mg 601mg 12%
Phosphorus 101mg 188mg 12%
Calories 105kcal 313kcal 10%
Zinc 0.42mg 1.47mg 10%
Magnesium 15mg 59mg 10%
Vitamin B6 0.041mg 0.153mg 9%
Vitamin A 73µg 0µg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 2.152g 0.989g 5%
Monounsaturated fat 2.67g 1.019g 4%
Vitamin K 0.6µg 5.7µg 4%
Fats 6.73g 4.27g 4%
Calcium 126mg 165mg 4%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.339mg 0.456mg 2%
Potassium 163mg 223mg 2%
Vitamin C 0.8mg 0.2mg 1%
Choline 14.1mg 22.1mg 1%
Polyunsaturated fat 1.586g 1.72g 1%
Net carbs 7.3g 51.07g N/A
Sugar 4.78g 6.42g N/A
Vitamin E 0.17mg 0.24mg 0%
Tryptophan 0.046mg 0.092mg 0%
Threonine 0.147mg 0.299mg 0%
Isoleucine 0.198mg 0.258mg 0%
Leucine 0.32mg 0.461mg 0%
Lysine 0.259mg 0.215mg 0%
Methionine 0.082mg 0.105mg 0%
Phenylalanine 0.157mg 0.315mg 0%
Valine 0.219mg 0.31mg 0%
Histidine 0.089mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +57.6%
Contains more WaterWater +232.9%
Contains more ProteinProtein +243.8%
Contains more CarbsCarbs +653.6%
Contains more OtherOther +92.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +162%
Contains less Sat. FatSaturated fat -54%
~equal in Polyunsaturated fat ~1.72g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.